Dec 2, 2017

 

a) WARM UP:

  • Coach’s choice
b) WOD:

Grab a friend and perform the following…..

30 min AMRAP

  • A. Plank hold – Push ups
  • B. Hold bottom of squat – Air squats
  • C. Hang from pull up bar – Toes to bar
  • D. Handstand hold – Wall climbs
  • E. Hollow hold – Burpees
  • F. Arch hold – Sit ups

P1 will hold the move while P2 does the reps.  Once P1 breaks, switch positions.  After both have done the hold, move to the next part.

Score: total reps.

 

OLY Saturday

1. Snatch: Work up to 75% and hit for 4 singles.

2. Clean and jerk: Work up to 75% and hit for 4 singles. (switch feet each split jerk!)

3. Strength superset:

3 Rounds:

Superset –

  • Barbell glute bridges x 6 to 8
  • Bent over barbell rows x 5  

 

OLY Sunday

1. Split jerks: 6 sets x 3 reps. Start at 45%. Switch feet every rep.

2. Snatch balance: 6 sets x 3 reps.  Increase every set working on speed down and consistent balance.

2. Power cleans.  4 sets x 3 reps – starting at 60% (increase each set)

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